Me whai miraka rānei tātou mō te hauora o ngā wheua? Te tūhura i ngā huarahi kē atu

Mō ngā whakatipuranga maha, kua whakatairangahia te miraka hei wāhanga nui o te kai hauora, inā koa mō ngā wheua kaha. He maha ngā pānuitanga e whakaatu ana i ngā hua miraka hei paerewa koura mō te hauora o te wheua, e whakanui ana i te nui o te konupūmā me te mahi nui ki te ārai i te osteoporosis. Engari he mea tino nui te miraka hei pupuri i te kaha o ngā wheua, kāore rānei he huarahi kē atu hei whakatutuki me te pupuri i te hauora o te wheua?

Te Tūranga o te Konupūmā me te Huaora D ki te Hauora o ngā Wheua

He mea nui te pupuri i ngā wheua kia kaha, kia ora hoki mō te oranga whānui me te kounga o te oranga. E rua ngā matūkai matua e whai wāhi nui ana ki te hauora o te wheua, ko te konupūmā me te Huaora D. Mā te mārama ki ā rāua mahi me te āhua o tā rāua mahi tahi ka āwhina i a koe ki te whiriwhiri kai whai whakaaro hei tautoko i te kaha o tō wheua.

Konupūmā: Te Poraka Hanga o ngā Wheua

He kohuke nui te konupūmā e hanga ana i te wāhanga hanganga o ngā wheua me ngā niho. Tata ki te 99% o te konupūmā o te tinana e rongoa ana i roto i ngā wheua me ngā niho, e whakarato ana i te kaha me te pakari ki a rātou. Anei te whai wāhi a te konupūmā ki te hauora o te wheua:

1. Te Hanga me te Tiaki i ngā Wheua: He mea nui te konupūmā mō te hanganga o te kiko wheua. Ka āwhina i te tukanga whakapūhui, te wā e honoa ai te konupūmā me te whākawa hei hanga i te hydroxyapatite, te matū kohuke e whakakaha ana i ngā wheua.
2. Te Whakahoutanga o ngā Wheua: Kei te whakahoutia tonutia ngā wheua mā te tukanga e kiia nei ko te whakahounga o ngā wheua, arā, ko te wawahi i ngā kiko wheua tawhito me te hanganga o ngā kiko wheua hou. He mea nui te konupūmā mō tēnei tukanga tonu, e āwhina ana ki te pupuri i te kiato me te kaha o te wheua.
3. Te Ārai i te Osteoporosis: He mea nui te nui o te konupūmā hei ārai i te osteoporosis, he āhuatanga e tohuhia ana e te ngoikore me te pakarukaru o ngā wheua. He maha ngā wā e hono ana te osteoporosis ki te koroheketanga, engari mā te whakarite kia nui te konupūmā e kainga ana puta noa i te oranga ka āwhina i te whakaiti i te mōrearea.

Huaora D: Te Whakapai Ake i te Ngongo Konupūmā

He mahi tahi tā te Huaora D me te konupūmā mā te whakarei ake i tōna mimiti me tōna whakamahinga i roto i te tinana. Ki te kore te Huaora D e ranea, kāore e taea e te tinana te mimiti tika i te konupūmā, ā, ka ngoikore pea te wheua. Anei te tautoko a te Huaora D i te hauora o te wheua:

1. Te mimiti o te konupūmā: Ka whakanui ake te huaora D i te mimiti o te konupūmā mai i ngā whekau ki roto i te toto. Ka āwhina i te pupuri i ngā taumata konupūmā e tika ana i roto i te toto, he mea nui tēnei mō te hauora o te wheua.
2. Te Whakakohuke i ngā Wheua: Kei roto te Huaora D i te tukanga whakakohuke o ngā wheua, ā, ka āwhina i te whakarite kia pai te whakatakotoranga o te konupūmā me te whākōkī ki roto i te kiko wheua.
3. Te Whakahaere i te Hauora o ngā Wheua: Ka āwhina te Huaora D ki te whakahaere i ngā taumata konupūmā me te whākōkī i roto i te toto, he mea nui tēnei hei pupuri i te kiato o ngā wheua me te ārai i ngā āhuatanga pēnei i te osteomalacia (te ngohengohe o ngā wheua) i roto i ngā pakeke me te rickets i roto i ngā tamariki.
4. Te Mahi Ārai Mate: He mahi anō tā te Huaora D ki te mahi ārai mate, ka pā kino tēnei ki te hauora o te wheua mā te tautoko i te oranga whānui me te whakaiti i te mumura ka pā pea ki ngā wheua.

He mea nui te konupūmā me te Huaora D mō te pupuri i ngā wheua kia kaha, kia ora hoki. Ko te konupūmā te turanga hanganga o ngā wheua, ko te Huaora D ia ka whakarei ake i te mimiti me te whakamahinga o te konupūmā. Mā te kai taurite e whakauru ana i ngā puna o ngā matūkai e rua, me te whiti pai o te rā, me ngā tāpiringa mēnā e tika ana, ka āwhina i te hauora o te wheua puta noa i te oranga.

Mā te mārama ki ngā mahi a te konupūmā me te Huaora D, me te whakarite kia nui te kai e kainga ana, ka taea e koe te whai wāhi atu ki te whakapakari i te wheua me te whakaiti i te mōrearea o ngā mate e pā ana ki te wheua. Ahakoa mā roto i ngā kai, mā roto rānei i ngā tāpiringa kai, ko te whakarite i ēnei matūkai hei kai matua te mea nui hei pupuri i te hauora whānui o te wheua.

Miraka: Te Kereme a te Ahumahi Miraka mō te Hauora o te Wheua

Mō ngā tekau tau, kua whakatairangahia te miraka hei pou mō te hauora o te wheua, nā te nui o te konupūmā me te aroaro o te Huaora D i roto i te maha o ngā hua miraka. Kua angitu te hokohoko a te umanga miraka i te miraka hei wāhanga nui mō te kaha o ngā wheua, ā, kua whānuitia te kai. Engari he pēhea te tika o ēnei kereme, ā, he mea tino nui te miraka hei pupuri i te hauora o te wheua?

Kua roa te umanga miraka e whakanui ana i te hiranga o te miraka mō te hauora o te wheua mā roto i ngā pepeha pēnei i te "Got Milk?" me te "Milk: It Does a Body Good." Ko ngā tautohe matua e whakaatuhia ana ko:

1. He nui te konupūmā: He puna nui te miraka i te konupūmā, ā, kei roto i te 8-aune te 300 mirikaramu o tēnei kohuke nui. He mea nui te konupūmā mō te hanganga me te tiaki i te wheua, ā, kua whakatairangatia te miraka hei huarahi watea me te whai hua hei whakatutuki i ngā hiahia konupūmā o ia rā.
2. Whakakahangia ki te Huaora D: He maha ngā hua miraka, tae atu ki te miraka, kua whakakahangia ki te Huaora D, e whakarei ake ana i te mimiti o te konupūmā. Ko te tāpiri o te Huaora D he mea hei whakanui ake i ngā painga o te konupūmā me te tautoko i te hauora whānui o te wheua.
3. Rangahau Hauora Wheua: Ko ngā rangahau e whakahuatia pinepinetia ana e te umanga miraka e tautoko ana i te mahi a te konupūmā me te Huaora D ki te pupuri i te kiato o te wheua me te aukati i te osteoporosis, arā, ngā āhuatanga e pā ana ki te ngoikore o ngā wheua. Ko ngā rangahau e whakaatu ana he nui ake te kiato o ngā kohuke wheua o te hunga e kai ana i ngā miraka, e whakamahia pinepinetia ana hei tautoko i ēnei kereme.

Te Arotake i ngā Kereme

Ahakoa e whakarato ana te miraka i te konupūmā me te Huaora D, he mea nui kia whakaarohia mēnā koinei anake te kōwhiringa pai rawa atu mō te hauora o te wheua:

1. Te Mimihanga o ngā Matūkai: He pai te mimiti o te konupūmā mai i te miraka, engari ehara i te mea koinei anake te puna kai o te konupūmā. He maha ngā kai tipu, pērā i ngā rau matomato, ngā miraka tipu kua whakakahangia, te tōfu, me ngā nati, e whakarato ana hoki i te konupūmā, ā, he whai hua ki te pupuri i te hauora o te wheua.
2. Kai Whānui: Kāore e taea te wehewehe i ngā painga hauora o te miraka mai i te kai whānui. He mea nui te kai taurite e whai kiko ana i ngā matūkai maha mō te hauora o te wheua. Mēnā ka whakawhirinaki noa ki te miraka, ka warewarehia pea te hiranga o ētahi atu kai whai kiko e tautoko ana i te kaha o te wheua.
3. Ngā Āwangawanga Hauora: Ka pāngia ētahi tāngata e te koretake o te lactose, e te mate pāwera rānei ki ngā miraka, ā, ka raru pea te kai miraka. Hei tāpiri, kua ara ake ngā āwangawanga mō ngā pānga hauora pea o ngā miraka, tae atu ki tōna hononga ki ētahi āhuatanga hauora me ōna pānga ki te taiao.
4. Ngā Puna Rerekē: Kua whakaatuhia e ngā rangahau ka taea tonu e te hunga kāore e kai miraka te pupuri i ngā wheua kia kaha mā roto i ngā puna rerekē o te konupūmā me te Huaora D. Hei tauira, ko ngā miraka tipu kua whakareihia ki te konupūmā me te Huaora D, me te whakamahi tahi me te nui o te rā, ngā tāpiringa rānei, ka taea te tautoko i te hauora o te wheua.

Mō ngā tekau tau, kua tautokona te miraka hei wāhanga matua o te kai hauora, inā koa mō te pupuri i ngā wheua kia kaha. Kua tino whakatairangahia tēnei whakapono whānui e te umanga miraka, e whakanoho ana i te miraka hei mea nui mō te hauora o te wheua nā te mea kei roto i a ia te konupūmā me te Huaora D. Heoi, e kī ana ngā rangahau hou ahakoa ka taea e te miraka te whai wāhi ki te kai konupūmā, ehara i te mea koinei anake te huarahi hei whakatutuki i te hauora pai o te wheua. Ka taea hoki e te kai taurite e whai kiko ana i ngā momo matūkai te tautoko i ngā wheua kia kaha, me te kore e whakauru i ngā hua miraka.

Ngā Huarahi Whakakapi ki te Miraka he nui te Konupūmā

Mō te hunga e hiahia ana ki te whakanui ake i tā rātou kai konupūmā me te kore e whakawhirinaki ki te miraka, he maha ngā momo kai e wātea ana, he mea hanga mai i ngā tipu me ngā mea kāore he miraka. Ehara i te mea ko ēnei momo kai anake e whakarato ana i te konupūmā nui, engari he maha hoki ngā momo reka me ngā painga kai. Anei tētahi tirohanga whānui ki ētahi o ngā momo kai pai rawa atu e whai kiko ana i te konupūmā:

1. Ngā Kākano Rau

He puna pai rawa atu ngā rau matomato mō te konupūmā, inā koa mō te hunga e whai ana i te kai tipu. Ko ētahi o ngā kōwhiringa tino nui te konupūmā ko:

• Kāri: He nui te konupūmā i roto i tēnei kāreti matomato, ā, ka taea te kai i roto i ngā huamata, i ngā inu huamata, i ngā kai taha tunua rānei.
• Kākāriki Korara: Ko ngā kākāriki he rau matomato pai anō hoki e whakarato ana i te nui o te konupūmā. He maha ngā wā ka whakamahia ki te tunu kai o te Tonga, ā, ka taea te parai, te tāpiri rānei ki ngā hupa me ngā riwai.
• Bok Choy: E mōhiotia ana ko te kāpeti Hainamana, he kāpeti matomato maha te bok choy e tāpiri ana i te kakano pakari ki ngā parai me ngā huamata me te whakarato i te konupūmā.

2. Ngā Miraka Whakakahangia i runga i ngā Tipu

He pai rawa atu ngā miraka tipu hei whakakapi i te miraka kau, ina koa ka whakakīia ki te konupūmā me te Huaora D. Ko ētahi o ngā whiringa rongonui ko:

• Miraka Āmona: He maha ngā wā ka whakakahangia ki te konupūmā me te Huaora D, he māmā te miraka āmona, he rerekē ki te nati, he pai hoki mō ngā pata witi, te kawhe, me ngā inu huamata.
• Miraka Pīni: He nui ake te pūmua i roto i te miraka pīni, ā, he nui te konupūmā me te Huaora D e whakareihia ana, he pai hei whakakapi i te miraka.
• Miraka Ōti: He kirimi te kakano o te miraka ōti, ā, he maha ngā wā ka whakakahangia ki te konupūmā me te Huaora D. He pai mō te inu takitahi, mō te tāpiri rānei ki ngā tohutao.

3. Tōfu me te Tempeh

Ehara i te mea he maha ngā whakamahinga o ngā hua soya engari he nui hoki te konupūmā:

• Tōfu: He mea hanga mai i te pīni soya, ka taea te whakarite i te tōfu i ngā momo huarahi, ā, he nui te konupūmā ina hangaia ki te konupūmā whanariki. He tino reka ki roto i ngā parai, hupa, me ngā huamata.
• Tempeh: Ko tētahi atu hua kei roto i te pīni soya, he kai whakapūkara te tempeh e whakarato ana i te nui o te konupūmā, ā, he tino pai mō te tāpiri i te kakano me te reka ki ngā kai.

4. Pīni me ngā Rēneti

He kai momona ngā pīni me ngā rēneti, he nui te konupūmā me ētahi atu matūkai nui:

• Pīni Pango: He nui te konupūmā i roto i ēnei pīni, ā, ka taea te whakamahi i roto i ngā momo rihi, mai i ngā hupa me ngā riwai ki ngā huamata me ngā burrito.
• Pīni Whatukuhu: He nui te konupūmā kei roto i ngā pīni whatukuhu, ā, he maha ngā wā ka whakamahia ki te tiri, ki ngā huamata, me ngā kēhi.
• Pīni tīki: E mōhiotia ana ko ngā pīni garbanzo, he momo pīni tīki he maha ngā whakamahinga hei kai i roto i ngā rihi pēnei i te hummus, te kari, me te huamata.

5. Ngā nati me ngā purapura

He nui ngā matūkai i roto i ngā nati me ngā purapura, ā, he puna pai hoki o te konupūmā:

• Āmona: He nui te konupūmā i roto i ngā āmona, ā, ka taea te kai hei kai mā te tangata, hei kai i roto i te pata āmona, hei tāpiri atu rānei ki ngā rihi pēnei i te huamata me te ōti.
• Ngā Kākano Chia: Kī tonu ēnei kākano ririki i te konupūmā, ā, ka taea te tāpiri atu ki ngā inu huamata, te miraka kawa, me ngā kai tunua.
• Ngā Kākano Hīhiama: He nui te konupūmā i roto i ngā kākano hīhiama, tae atu ki te tahini (he whakapiri i hangaia mai i ngā kākano hīhiama), ā, ka taea te tauhiuhi ki ngā huamata, te whakauru rānei ki roto i ngā ranu me ngā ranu.

Mā te whakauru i ngā momo kai whai konupūmā ki roto i tō kai ka āwhina i a koe ki te whakatutuki i ō hiahia konupūmā me te kore e whakawhirinaki ki te miraka. Ko ngā rau matomato, ngā miraka tipu kua whakakahangia, te tōfu, ngā pīni, ngā rēneti, me ngā nati me ngā purapura he puna pai katoa mō te konupūmā. Mā te whakanui ake i tō kai me te tūhura i ēnei momo kai rerekē, ka taea e koe te tautoko i ngā wheua kaha me te hauora whānui me te whakatutuki i ngā manakohanga me ngā here o te kai.

Ngā Puna Huaora D i Tua atu i te Miraka

He mea nui te huaora D mō te hauora o te wheua, nā te mea ka whakarei ake i te kaha o te tinana ki te mimiti i te konupūmā. Ahakoa he mea whakakaha te miraka ki te Huaora D, ehara i te mea koinei anake te pūtake. He maha atu anō ngā huarahi hei whakarite kia nui te kai o te Huaora D, ahakoa mā te hihi o te rā, mā ngā kai, mā ngā tāpiringa rānei. Anei tētahi aratohu ki ētahi atu pūtake Huaora D:

1. Te Whakamārama o te Rā

Ka taea e te tinana te whakaputa Huaora D ina pāngia e ngā hihi ultraviolet (UV) o te rā. Anei me pēhea te whakamahi i te hihi o te rā hei hanga Huaora D:

• Te Pāwera ki te Rā: Tata ki te 15-30 meneti te roa o te pānga o te rā ki te mata, ki ngā ringa, me ngā waewae, he torutoru ngā wā i te wiki, he nui mō te nuinga o te tangata. Ka rerekē te roa o te pānga i runga i te momo kiri, te wāhi, me te wā o te tau.
• Ngā Whakaaro mō ngā Wā: I te takurua, i ngā rohe raki rānei, ina iti ake te kaha o te rā, he uaua pea te whiwhi i te nui o te rā. I roto i ēnei āhuatanga, me nui ake te Huaora D.

2. Ngā Kai Whakapakari

He maha ngā hua kāore i te miraka kua whakakahangia ki te Huaora D, ā, he pai rawa atu ēnei hei whakakapi mō te miraka:

• Ngā Miraka Tipu Whakakahangia: He maha ngā wā ka whakakahangia ngā miraka aramona, te pīni soya, te ōti, me te raihi ki te Huaora D, ā, ka whakaratohia he kōwhiringa kore miraka hei āwhina i a koe ki te whakatutuki i ō hiahia o ia rā.
• Ngā Wai Whakakaha: Ko ētahi waitohu wai karaka he mea whakarei ki te Huaora D, he huarahi anō tēnei hei whakanui ake i te kai.
• Ngā Wīti Whakapakari: He maha ngā wā ka whakapakaritia ngā wīti parakuihi ki te Huaora D, he mea watea hoki mō te tāpiri i tēnei matūkai ki tāu kai.

3. Harore

Ka taea e ētahi momo harore te whakarato i te Huaora D, inā koa ko ērā e pāngia ana e te hihi UV:

• Harore e Pāngia ana e te UV: Ko ngā harore pēnei i te maitake me te shiitake, he nui te Huaora D ina pāngia e te hihi UV i te wā e whakatipu ana.
• Harore Mohoao: Ko ētahi harore mohoao, pērā i ngā chanterelles, he huaora D kei roto i te taiao.

4. Ngā Tāpiringa

He huarahi whai hua ngā tāpiringa huaora D hei whakarite kia nui te kai e kainga ana, inā koa mēnā kāore i te rawaka te pānga o te rā me ngā puna kai:

• Huaora D2 me te D3: Ko te Huaora D2 (ergocalciferol) me te Huaora D3 (cholecalciferol) ngā momo tāpiringa matua e rua. Ko te Huaora D3 te mea e pai ake ana nā te mea he pai ake te whakapiki i ngā taumata Huaora D i roto i te toto.
• Inenga: Kōrero ki tētahi kaiwhakarato hauora hei whakatau i te inenga tika i runga i ō hiahia me ō āhuatanga hauora.

Ahakoa he puna rongonui te miraka mō te Huaora D, he maha atu anō ngā huarahi hei whakarite kia nui te nui o tēnei matūkai nui ki a koe. Ko te pānga o te rā, ngā kai kua whakakahangia, ngā ika momona, te hinu ate ika, ngā harore e pāngia ana e te hihi o te rā, me ngā tāpiringa he huarahi whai hua katoa. Mā te whakanui ake i ō puna Huaora D, ka taea e koe te tautoko i te hauora o te wheua me te oranga whānui, me te whakatutuki i ngā momo kai me ngā momo noho.

Whakakōhatutanga

Ahakoa he puna pai te miraka mō te konupūmā me te Huaora D, ehara i te mea koinei anake te huarahi hei whakatutuki me te pupuri i ngā wheua kia kaha. Mā te kai kanorau e whakauru ana i ngā momo kai tipu, ngā kai kua whakakahangia, me te whiti tika o te rā ka taea te whakarato i ngā matūkai e tika ana mō te hauora o te wheua. Hei tāpiri, mā te whai wāhi ki te whakakori tinana i ia wā, me te whiriwhiri i ngā momo oranga hauora ka tautoko ake i te kaha o te wheua.

Hei whakarāpopototanga, ka taea e koe te pupuri i te hauora o te wheua me te kore e whakawhirinaki anake ki te miraka. Mā te tūhura i ngā momo puna konupūmā me te Huaora D me te whai i tētahi huarahi taurite ki te kai me te momo noho, ka taea e koe te tautoko i te hauora o tō wheua me te whai hua me te pumau.